2018/2/2 Fri //Sprint// Set 1: --- 300y swim --- 2 x 100y pull Set 2: fins on --- 8 x 25y fast fly, then 200y easy --- 6 x 25y fast back, then 150y easy --- 4 x 25y fast breast with dolphin kick, then 100y easy --- 2 x 25y fast free, then 50y easy Set 3: 2 rounds --- 100y smooth on 2' --- 50y fast kick on 1'30" --- 2 x 25y fast swim with 1 breath, on 40" --- 50y fast kick on 1'30" --- 50y fast swim on 1' --- 200y easy 100y warm down
2018/2/5 Mon //distance// Set 1: --- 200y swim --- 4 x 100y: 50y stroke in IM order + 50y easy free Set 2: all pull --- 4 x 50y on 1', descending --- 4 x 50y on 55", descending --- 4 x 50y on 50", descending --- 100y easy Set 3: --- 3 x 300y on 4'30", descending --- 3 x 200y on 3'20", descending --- 3 x 100y on 1'45", descending 100y warn down
2018/2/6 Tue //kick n pull// Set 1: --- 200y swim --- 200y pull --- 4 x 50y: kick/swim by 25y Set 2: fins, 3 rounds --- 3 x 50y kick descending on 55" --- 50y overkick swim --- round 1 choice kick, round 2 dolphin kick and round 3 flutter Set 3: --- 300y pull on 4'30" --- 50y on 45" --- 2 x 50y on 50" --- 3 x 50y on 55" --- 300y pull on 4'30" --- 50y on 45" --- 2 x 50y on 50" --- 300y pull on 4'30" --- 50y on 45" --- 300y pull on 4'30" 100y warm down
2018/2/7 Wed //IM// Set 1: --- 200y free --- 200y reverse IM Set 2: 2 rounds, fins on --- 4 x 50y free on 1', odd smooth even build --- 2 x 100y on 1'40", back then IM Set 3: --- 50y kick on 1'30" --- 3 x 100y free on 1'35", descending --- 50y kick on 1'30" --- 3 x 100y back on 1'45", descending --- 50y kick on 1'30" --- 3 x 100y breast on 1'50", descending --- 50y kick on 1'30" --- 3 x 100y fly on 1'55", descending 100y warm down
2018/2/11 Sun //LCM// Set 1: --- 4 x 100m swim --- 2 x 100m pull Set 2: --- 3 x 200m on 3'40" --- 4 x 50m kick on 1'30", 10 side kicks + 3 strokes --- 5 x 100m fast on 1'55" --- 6 x 50m kick on 1'30", 25m fast + 25m easy --- 100m fast (did 1'27") 100m warm down
2018/2/12 Mon //kick n pull// Set 1: --- 400y swim --- 4 x 50y kick with fins Set 2: all kick --- 6 x 75y kick, middle 25y fast --- 6 x 50y kick, odd mid 25y fast even last 15y kick fast --- 8 x 25y kick fast --- 5-10" rest after each Set 3: all pull --- 4 x 75y pull on 1'15", descending --- 6 x 50y pull on 55", last 15y fast Set: all swim --- 50y, then 25y --- 50y, then 2 x 25y --- 50y, then 3 x 25y --- 50y, then 2 x 25y --- 50y, then 25y --- all 50y smooth on 50", all 25y fast on 30" 175y warm down
2018/2/13 Tue //IM// Set 1: --- 2 x 200y swim --- 2 x 100y pull Set 2: 4 rounds --- 3 x 50y on 1': 25y stroke + 25y free --- 100y fast IM on 1'50" --- 50y smooth free on 1' --- 4 x 25y fast stroke on 30" --- 100y easy free --- rounds in IM order
2018/2/15 Thur //distance// Set 1: --- 300y pull --- 2 x 100y kick with fins --- 50y easy Set 2: fins on, 2 rounds --- 4 x 25y fast kick on 30" --- 50y easy free on 1' --- round 1 dolphin kick, round 2 flutter kick Set 3: --- 500y pull on 7'30" --- 100y build swim on 1'45" --- 2 x 250y pull on 3'45" --- 2 x 100y build swim on 1'40" --- 4 x 125y pull on 2', descending --- 3 x 100y build swim on 1'35" 100y warm down
2018/2/17 Sat //long course meters// Set 1: --- 2 x 200m swim --- 100m kick with fins Set 2: 4 rounds --- 3 x 100m descending --- 2 x 50m pace --- 100m on 2', 1'50', 1'50', and 1'45" by round --- 50m on 1', 55", 50", 45" by round Set 3: 3 rounds, with fins --- 3 x 100m on 1'45", descending by round --- 4 x 50m on 50", 1-4 descending Set 4: all kick, 2 rounds --- 50m easy, then 100m (75m easy + 25m fast) --- 50m easy, then 2 x 50m (25m easy + 25m fast) --- 50m easy, then 2 x 25m fast --- round 1 no fins, round 2 with fins and easier Set 5: --- 100m on 1'45" (50m fast + 50m build) --- 50m fast --- 50m easy
2018/2/20 Tue //sprint// Set 1: --- 300y swim --- 200y pull Set 2: --- 4 x 50y with fins on 50" --- 3 underwater kick + 6 sprint strokes at each wall, the rest is easy Set 3: --- 1 x following ----- 50y build on 50" ----- 50y sprint on 1' ----- 200y smooth pull on 3'30" --- 2 x following ----- 2 x 50y build on 50" ----- 100y sprint on 2' ----- 150y smooth pull on 2'45" --- 3 x following ----- 3 x 50y sprint on 50" ----- 150y fast on 2'45" ----- 100y smooth pull on 2'
2018/2/23 Fri //IM// Set 1: --- 300y swim --- 200y kick with fins Set 2: --- 8 x 75y IM on 1/25", odds fly/bk/br, even bk/br/fr --- 1/2/5/6 are swim, 3/4/7/8/ are drills Set 3: 2 rounds of following --- 8 x 50y on 55", 25y stroke + 25y free, strokes in IM order --- 2 x 100y smooth free on 1'30" --- 3 x 100y IM on 1'45", descending 200y warm down
2018/2/26 Mon //sprint// Set 1: --- 3 x 100y swim --- 200y kick with fins --- 100y pull Set 2: all pull, 3 rounds --- 100y on 1'40", 2nd 50y breathing on the 5th stroke --- 3 x 50y on 50", descending --- after 3 rounds, 100y easy Set 3: 4 rounds --- 2 x 25y build on 30" --- 100y on 1'40", descending by round --- 50y fast on 1' --- 50y easy on 1' Set 4: --- 3 x 25y fast kick on 30", then 50y easy on 1' --- 2 x 25y fast kick on 30", then 50y easy on 1' --- 1 x 25y fast kick on 30", then 50y easy on 1' 50y warm down
2018/2/27 Tue //distance// Set 1: --- 3 x 100y swim --- 4 x 50y in IM order --- 100y kick with fins Set 2: 2 rounds --- 300y on 5' --- 4 x 50y descending on 50" --- 100y easy --- round 1 swim, round 2 pull Set 3: --- 100y on 1'45", then 2 x 100y on 1'40" --- 100y on 1'45", then 2 x 100y on 1'35" --- 100y on 1'45", then 2 x 100y on 1'30" --- 100y on 1'45", then 2 x 100y on 1'25" 200y warm down
2018/3/1 Thur //IM// Set 1: --- 300y swim --- 2 x 100y kick with fins --- 2 x 50y stroke drills Set 2: 4 rounds --- rounds 1 and 3 ----- 25y fly on 30" ----- 50y back on 1' ----- 75y breast on 1'30" --- rounds 2 and 4 ----- 25y fly on 30" ----- 50y fly/back on 1' ----- 75y fly/back/breast on 1'30" --- 200y easy pull after 4 rounds Set 3: --- 4 x 100y free on 1'45", descending --- 4 x 75y switching IM on 1'20" --- 6 x 50y free on 50", descending 1-3 and 4-6 --- 8 x 25y IM order on 30" 200y warm down
2018/3/3 Sat Set 1: --- 300y swim --- 300y kick with fins Set 2: --- 7 x 50y on 1'05", less breath --- 7 x 50y on 1', mid 25y fast --- 7 x 50y on 55", last 15y fast --- 7 x 50y on 50", 25y fast kick + 25y swim --- 7 x 50y on 45", fast --- 200y easy pull Set 3: 3 rounds --- 100y on 1'30" --- 75y on 1'15" --- 50y on 1' --- 25y on 45" --- last 25y fast for all --- 100y easy Set 4: --- 3 x 150y pull on 2'15", then 100y on 1'30" --- 2 x 150y pull on 2'15", then 2 x 100y on 1'25" --- 150y pullon 2'15", then 300y fast on 4'15" --- 4 x 50y easy on 1' --- 4 x 50y fast kick with fins on 1'30" 200y warm down
2018/3/5 Mon //kick n pull// Set 1: --- 400y swim --- 250y kick/swim by 50y Set 2: --- 300y kick, build/easy by 50y --- 150y kick, left/right/back by 25y --- 100y smooth pull Set 3: --- 4 x 50y on 1', descending --- 3 x 200y pull on 3', moderate --- 4 x 75y on 1'15", less breath/build/easy by 25y --- 2 x 200y strong swim on 3'10" --- 2 x 50y oon 1', kick/swim by 25y --- 200y fast swim (did 2'45") 50y warm down
2018/3/7 Wed //IM// Set 1: --- 400y reverse IM --- 3 x 50y kick/swim by 25y, with fins Set 2: 4 rounds --- 3 x 50y on 1', stroke/free by 25y, stroke in IM order by round --- 100y IM on 1'40", descending by round Set 3: all with fins --- 2 x 50y free/fly, then 100y IM --- 2 x 50y free/back, then 150y IM (drop breast) --- 2 x 50y free/breast, then 200y IM --- 50y fly, then 100y IM --- 50y back, then 100y IM --- 50y breast, then 100y IM --- all 50y on 1', all IM on 1'40" per 100y pace --- for breaststroke, do dolphin kick with fins instead 4 x 50y easy on 1' as warm down
2018/3/8 Thur //sprint// Set 1: --- 300y swim --- 3 x 50y drill/swim by 25y Set 2: 3 rounds --- 4 x 25y on 30", working on distance per stroke --- round 1 DSP baseline (did 14 strokes） --- round 2 DSP-1 (did 13 strokes) --- round 3 DSP-2 (did 12 strokes) --- all strokes done after 2 dolphin kicks at wall, and with 2-bit kick Set 3：3 rounds --- 200y smooth on 3'10", 3'05", 3' by round --- 3 x 50y on 50", 4 dolphin kicks and 3 cycles of sprint at each wall --- 2 x 75y all out on 1'10" --- 100y easy
2018/3/11 Sun //long course meters// Set 1: --- 400m swim --- 100m kick with fins Set 2: --- 8 x 50m on 1', build --- 4 x 100m on 2', then extra 1' rest --- 400m on 1-mile pace --- 6 x 50m kick with fins on 1'20", 25m easy 25m fast --- 3 x 100m hard on 1'45" --- 300m easy pull as warm down
2018/3/12 Mon //kick n pull// Set 1: --- 400y swim --- 2 x 50y kick with fins Set 2: all kick --- 100y easy + 25y fast --- 75y easy + 50y fast --- 50y easy + 75 fast --- 25y easy + 100y fast --- no rest in the whole set Set 3: all pull --- 3 x 100y smooth, then 100y fast on 1'40" --- 4 x 75y smooth on 1'20", then 2 x 50y fast on 1' --- 6 x 50y smooth on 1', then 4 x 25y fast on 30" Set 4: --- 50y easy/build on 1', then 4 x 25y fast on 30" --- 50y easy/build on 1', then 2 x 50y fast on 1' --- 50uy easy/build on 1', then 100y fast on 2' 200y warm down
2018/3/13 Tue //IM// Set 1: --- 300y swim --- 200y pull --- 50y kick Set 2: 2 round, with fins --- 50y dolphin kick on the back on 1' --- 100y flutter kick on the back on 2' --- 150y kick/free by 25y on 2'45" --- 200y smooth pull after the 2 rounds Set 3: --- 4 x 25y in IMO --- 50y easy --- 3 x 100y IM descending --- 4 x 25y easy --- 50y back --- 100y stroke/free by 50y, stroke in IMO --- 4 x 25y free --- 50y easy --- 3 x 100y free descending --- all 25y on 30", 50y on 1', 100y on 1'45" 200y warm down
2018/3/15 Thur //distance// Set 1: --- 2 x 100y swim --- 2 x 100y pull --- 100y kick with fins Set 2: 2 rounds, fins on --- 4 x 25y kick with board on 30", head in water --- 100y swim on 1'30" focusing on steady head position Set 3: --- 500y pull on 7'30" --- 4 x 100y on 1'40", 75y fast + 25y easy --- 300y distance per stroke on 4'45" --- 4 x 50y on 50", descending --- 200y negative split on 3'30" (did 2'39") --- 4 x 25y on 30", 3 underwater dolphin kick 200y warm down
2018/3/19 Mon //IM// Set 1: --- 100y swim --- 200y pull --- 4 x 50y kick in IMO --- 100y pull Set 2: --- 4 x (3 x 25y) IM drills, IMO --- 2 x 75y IM without free Set 3: --- 200y pull on 3' --- 4 x 50y kick/swim by 25y on 1', IMO --- 50y easy --- 200y IM on 3'20" --- 4 x 50y on 1', fly/bk, bk/br, br/fr, fr/fly --- 100y easy --- 200y IM on 3'20" --- 4 x 50y on 1', IMO --- 200y easy 200y warm down
2018/3/20 Tue //sprint// Set 1: --- 200y swim --- 4 x 75y drill/kick/swim by 25y in IM order Set 2: 2 rounds --- 4 x 25y kick on 30", odd underwater, even easy --- 100y smooth swim on 1'30" --- 4 x 25y kick on 30", first underwater, 2-4 easy --- 100y smooth swim on 1'30" --- round 1 with fins, round 2 no fins and add 5" for each distance Set 3: 3 rounds --- 50y fast on 1'20" --- 75y fast on 1'25" --- 100y fast on 1'30" --- add a 25y between 75y and 100y in round 3 Set 4: --- 100y easy --- 8 x 25y on 30", odd sprint in IMO, even easy --- 4 x 50y smooth on 55", breathe every 5th stroke
2018/3/21 Wed //distance// Set 1: --- 100y swim --- 2 x 200y pull Set 2: --- 400y on 6' --- 2 x (4 x 50y), 1-3 on 55" and 4 on 45" --- 100y easy --- 300y on 4'30" --- 3 x (2 x 50y), 1-2 on 55", 3-4 on 45", 4-6 on 50" --- 100y easy --- 200y on 3' ---4 x 50y, 1 on 50", 2-4 on 40" --- 100y easy
2018/3/26 Mon //sprint// Set 1: --- 250y swim --- 100y pull --- 50y pull Set 2: 3 rounds --- 100y swim on 1'40", descending by round --- 2 x 50y build on 50" --- 4 x 25y on 30", 2 fast 2 easy Set 3: --- 50y, 2 x 25y, 100y --- 50y, 4 x 25y, 2 x 100y --- 50y, 2 x 25y, 3 x 100y --- 50y, 4 x 25y, 2 x 100y --- 50y, 2 x 25y, 100y --- all 50y smooth on 1', all 25y varied sprint on 30", all 100y fast on 1' 45" 4 x 50y easy as warm down
1 hr, 3000y
New lower SWOLF. Average SWOLF score at 28 per 25y.
2018/3/27 Tue //distance// Set 1: --- 300y choice of swim --- 200y pull --- 4 x 25y kick IMO Set 2: fins on --- 75y kick + 25y swim on 1'45" --- 50y kick + 50y swim on 1'45" --- 25y kick + 75y swim on 1'45" --- 4 x 50y on 1', variable sprint Set 3: --- 500y pull on 7'30" --- 100y build on 1'45" --- 400y pull on 6'30" --- 200y negative split on 3'30" --- 300y pull on 5' --- 300y fast on 5'
2018/3/29 //IM// Set 1: --- 200y choice of swim --- 4 x 50y kick Set 2: --- 8 x 50y drill/swim by 25y on 1', 2 of each stroke in IMO Set 3: 3 rounds --- 4 x 25y on 30", fast breakout then easy --- 100y smooth free --- 3 x 50y descending on 1' --- 50y easy --- round 1 fly, round 2 back, round 3 breast Set 4: --- 3 x 100y free descending on 1'30" --- 100y easy --- 100y free all out ( did 1'16")
2018/4/2 Mon //distance// Set 1: --- 400y swim --- 3 x 50y: kick/swim by 25y Set 2: --- 5 x (75y build on 1'10" + 25y 500 pace on 30") --- 50y easy --- 400y, 300y, 200y, 100y all on 1'30" per 100y pace --- 300y, 200y, 100y all on 1'25" per 100y pace --- 200y, 100y all on 1'20" per 100y pace --- 100y all out --- skipped a few laps due to leg cramping.... 100y warm down
2018/4/3 Tue //kick n pull// Set 1: --- 200y swim of choice --- 4 x 50y kick IMO --- 100y pull Set 2: 3 rounds, fins on --- 100y: 25y fast kick + 50y build swim + 25y easy kick --- 2 x 25y swim: fast, easy --- round 1 fly, round 2 back, round 3 free Set 3: 3 rounds --- 2 x 125y pull on 1'50" --- 2 x 50y kick on 1' for round 1, 4 x 50y kick on 1' for round 2, 4 x 50y kick on 1'10" for round 3 --- 150y descending by round 2 x 50y warm down
2018/4/5 Thur //sprint// Set 1: --- 200y swim --- 100y pull --- 2 x 75y, 3 underwater kick each wall --- 100y kick Set 2： 2 rounds, fins on --- 2 x 25y on 30", 3 cycles fast --- 2 x 25y on 30", fast and easy --- 100y smooth --- round 1 fly, round 2 free Set 3: --- 200y on 3'15", 25y fast 75y smooth --- 4 x 25y fast on 30" --- 3 x 100y pull on 1'45" --- 2 x 150y on 2'30", 25y fast 50y smooth --- 4 x 25y fast on 30" --- 2 x 100y pull on 1'45" --- 3 x 100y fast on 1'30" --- 4 x 25y easy on 30" --- 100y fast 2 x 100y warm down
2018/4/6 Fri //taper/ Set 1: --- 300y choice of swim --- 2 x 100y kick with fins Set 2: 2 rounds, all pull --- 2 x 100y on 1'30"and 1'25" for round 1 and 2 --- 200y descending by round --- 100y easy after 2 rounds Set 3: --- 2 x 50y pace on 1' --- 100y same pace --- 50y easy --- 2 x 50y pace on 1' --- 200y same pace --- 50y easy 2 x 50y warm down
2018/4/12 Thur //distance// Set 1: --- 3 x 100y choice of swim --- 200y pull --- 50y kick with fins Set 2: fins on --- 100y swim breathe every 3 strokes --- 2 x 50y fast kick --- 50y swim breathe every 5 strokes --- 2 x 25y fast kick Set 3: --- 400y pull on 6', neg split --- 4 x 100y on 1'40", 1-3 des 4 hold --- 2 x 200y on 3'15", #1 pull #2 neg split swim --- 8 x 50y on 1', 1-2 smooth, 3-4 build, 5-6 smooth, 7-8 fast --- 100y easy Set 4: --- 50y smooth on 1' --- 100y on 1'30" --- 150y on 2' 100y warm down
2018/4/15 Sun //long course meters// Set 1: --- 400m swim --- 200m kick with fins --- 200m pull Set 2: --- 8 x 50m on 1'20" --- each 50m: 25m kick on the back + 25m 6-bit kick swim Set 3: 4 rounds --- 50m one arm free on 1'10" --- 2 x 50m descending on 1' --- 50m easy on 1'10" --- 100m fast on 1'45" (did 1'27" to 1'31") 100m warm down
2018/4/19 Thur //kick n pull// Set 1: --- 2 x 100y choice swim --- 2 x 50y kick --- 2 x 100y pull Set 2: --- 4 x 50y kick on 1'10" --- 100y smooth on 1'40" --- 3 x 100y pull on 1'30" --- 100y smooth on 1'40" Set 3: all pull --- 8 x 25y variable sprint on 30" --- 4 x 75y build on 1'10" --- 6 x 50y on 50", 1-4 build and 5-6 hold
2018/5/10 Thur //recovery// Set 1: --- 200y swim --- 100y breast/free --- 50y pull Set 2: fins on --- 10 x 25y underwater kick on 35" Set 3: --- 2 x 200y on 3'10" --- 4 x 100y on 1'30" --- 6 x 50y on 1', 5 underwater kick each wall --- 8 x 25y on 30", odd fast even easy --- 125y fast (did 1'34") --- 25y easy as warm down
2018/5/13 Sun //LCM, recovery// Set 1: --- 2 x 200m swim --- 100m kick with fins --- 100m pull Set 2: --- 4 x 100m on 2'20", 25m kick + 75m build swim --- 3 x 200m on 2', descending --- extra 1' rest --- 200m fast --- 4 x 100m on 1'50" 2 x 100m easy warm down
2018/5/15 Tue //sprint, recovery// Set 1: --- 200y swim --- 100y drills Set 2: --- 9 x 75y variable sprint on 1'10" --- 25y easy Set 3: 2 rounds --- 25y fast on 30" --- 50y easy on 1'15" --- 2 x 50y fast on 1' --- 50y easy on 1'15" --- 3 x 75y fast on 1'30" --- 50y easy --- round 1: 4 x 100y fast on 2'; round 2: 100y all out (did 1'15") --- 50y easy
2018/5/17 Thur //kick n pull, recovery// 200y warm up Set 1: ---12 x 25y kick on 35" --- two underwater with fins, two breaststroke kick Set 2: --- 400y pull on 6'30", breathing 3/5/7/3 by 100 --- 4 x 100y kick on 2'30", descending --- 400y pull on 6'30", breathing 3/5/7/3 by 100 --- 8 x 50y kick on 1'10", one fast one easy --- 300y pull, breathing on 3/5/3 by 100
2018/5/21 Mon //sprint// Set 1： --- 5 x 100y different swim Set 2: --- 3 x 100y on 1'50", kick/swim by 25y --- 3 x 100y on 1'50", kick/swim by 50y --- 3 x 100y on 1'30", descending Set 3 --- 2 x 75y build on 1'15" --- 4 x 50y fast on 50" --- 6 x 25y sprint on 30" --- 100y easy --- repeat, with fins on 100y easy warm down
2018/5/22 Tue //distance// Set 1: --- 150y swim --- 100y kick Set 2: --- 8 x 75y on 1'15" with rotating fast 25y Set 3: --- 800y on 12', neg split --- 6 x 100y on 1'40", free/stroke by 25y focusing on free --- 400y on o6', neg split --- 100y fast 150y easy warm down
2018/5/25 Fri //LCM, sprint// Set 1: --- 300m swim --- 100m kick --- 100m pull Set 2: --- 8 x 100m on 1'45" Set 3: 4 rounds --- 100m smooth --- 25m kick + 25m swim --- 50m variable sprint --- 10" rest for everything Set 4: 4 rounds --- 4 x 50m fast, then 200m easy pull --- 50m fast on 1', 1'10", 1'20", and 1'30" by round
2018/5/29 Tue //kick n pull// Set 1: --- 250y swim --- 250y kick with fins --- 100y pull Set 2: --- 3 x 100y pull on 1'30", working on distance per stroke --- 4 x 50y kick with fins on 1'05" --- 6 x 25y swim on 30", odd strong stroke in IM order, even smooth free Set 3: kick set --- 8 x 25y kick on 45", odd 10" hard kick at the wall then flip turn into sprint kick, even easy kick --- 2 x 50y smooth swim on 50" --- 4 x 75y build kick on 1'45" Set 4: pull set --- 2 x 200y pull on o3', neg split --- 3 x 100y pull on 1'30", working on distance per stroke --- 2 x 75 build pull on 1'20"
2018/5/31 Thur //IM// Set 1: --- 2 x 100y free --- 50y free Set 2: --- 5 x 50y free on 1', des 1-4 and fast 5 --- 5 x 100y on 1'45", fly, back, breast, free, IM --- 2 x (5 x 50y free on 1', des 1-4 and fast 5) --- 5 x 100y on 1'45", fly, back, breast, free, IM --- 2 x (5 x 50y free on 1', des 1-4 and fast 5) --- 2 x 50y free, easy and fast
2018/6/4 Mon //kick n pull// Set 1: --- 200y swim --- 50y kick --- 100y non free swim Set 2: 2 rounds --- 200y kick/swim by 50y --- 6 x 25y all out kick on 35" --- 50y pull + 50y swim --- round 1 no fins, round 2 with fins Set 3: --- 4 x 100y pull on 1'40" --- 50y non free on 55" --- 3 x 100y pull on 1'35" --- 2 x 50y non free on 55" --- 2 x 100y pull on 1'30" --- 3 x 50y non free on 55" --- 100y fast pull on 1'25" 50y warm down
2018/6/5 Tue //IM// Set 1: --- 3 x 100y swim Set 2: --- 16 x 25y drills on 30" --- 1-4 odd fly even free --- 5-8 odd back even free --- 9-12 odd breast even free --- 13-16 all free Set 3: --- 10 x 200y on 3'15" --- each 200y = 100y IM + 100y free --- descending 1-5, then extra 30" rest, then descending 6-10 Set 4: --- 6 x 25y kick with fins on 30" --- max underwater distance
2018/6/7 Thur //distance// Set 1: --- 200y swim --- 50y kick --- 50y pull Set 2： --- 6 x 150y on 2'30" --- each 150y = free/stroke/free by 50y Set 3： --- 600y on 9'30" --- 2 x 300y on 4'45" --- 3 x 200y on 3'05", smooth, hard, easy --- 50y sprint --- 50y easy
2018/6/10 Sun //long course meters// Set 1: --- 400m swim --- 100m kick with fins --- 2 x 100m pull Set 2: 3 rounds --- 2 x 50m build on 1' --- 100m build on 1'55" --- des by round Set 3: --- 3 x 400m on 7'30", descending --- 200m fast
2018/6/11 Mon //IM, recovery// Set 1: --- 200y swim --- 4 x 50y kick/swim --- 75y non-fly IM, then 25y easy Set 2: 4 rounds --- 2 x 25y dolphin kick on the back on 40" --- 50y worst stroke on 1' (did backstroke) --- 100y IM Set 3: 3 rounds --- 2 x 25y fly, 20" rest --- 50y easy --- 2 x 100y IM, 20" rest, descending by round --- 50y easy 100y warm down
2018/6/13 Wed //distance// Set 1: --- 200y swim --- 6 x 50y kick/swim --- 2 x 75y descending Set 2: --- 3 x 100y on 1'35", last 10 yard fast --- 3 x 100y on 1'35", last 20 yard fast --- 3 x 100y on 1'35", last 30 yard fast Set 3: --- 600y pull, then 2 x 100y des on 1'40" --- 400y pull, then 3 x 100y des on 1'40" --- 200y pull, then 4 x 100y des on 1'40" --- all pull on 1'35" per 100y pace Set 4: --- 6 x 50y swim with fins, on 50" Set 5: 2 rounds --- 2 x 100y moderate on 1'40" --- 2 x 50y fast on 50" 50y warm down
2018/6/15 Private lessons //Butterfly and breaststroke// Focus: Butterfly --- strong 2nd kick, head position, breath timing, arm recovery Breaststroke --- fast turnover and pullout/breakout
2018/6/18 Mon //sprint// Set 1: --- 200y swim --- 100y pull --- 4 x 50y drill or kick or stroke Set 2: 4 rounds --- 50y distance per stroke on 50" --- 50y kick on 1'10" --- 50y build on 50" --- 75y smooth on 1'30" Set 3: 2 rounds --- 25y fast on 30" --- 50y smooth on 1' --- 75y sprint on 1'30" --- 100y easy pull on 2' Set 4: 2 rounds --- 75y fast on 1'30" --- 50y faster on 1' --- 25y all on 30" --- 100y easy pull on 2' Set 5: --- 4 x 75y on 1'20" --- 1-3 had one 25y fast, #4 all fast
2018/6/20 Wed //long course meters, kick n pull// Set 1: --- 300m swim --- 4 x 50m: 25m no breath + 25m smooth Set 2: 4 rounds, all pull --- 3 x 50m on 1', 4 strokes fast then 8 strokes easy --- 100m on 1'50", descending by round Set 3: 2 rounds, all pull --- 2 x 50m on 1'10", 6 strokes fast then 8 strokes easy --- 2 x 100m on 1'50", steady pace Set 4: 2 rounds --- 50m on 1', 8 strokes fast then 8 strokes easy --- 3 x 50m kick on 1'30", descending Set 5: 2 rounds, all with fins --- 200m smooth with slight build up --- 150m: 50m smooth kick + 50m easy swim + 50m fast kick --- 100m fast
2018/6/22 Fri //sprint// Set 1: --- 350y swim --- 6 x 50y: 25y kick + 25y swim Set 2: --- 50y, then 100y --- 2 x 50y, then 100y --- 3 x 50y, then 100y --- 4 x 50y, then 100y easy --- all 50y on 1', 25y build + 25y fast --- all 100y on 1'30", smooth Set 3: 3 rounds --- 50y easy on 1' --- 25y fast kick + 25y fast swim on 1' --- 100y fast IM on 2' --- 200y easy after 3 rounds Set 3: --- 6 x 50y on 1'15" --- odd: 20y fast stroke in IM order + 30y easy free --- even: fast free 150y warm down
2018/6/23 Sat //long course meters// Set 1: --- 300m swim --- 6 x 50m kick/swim Set 2: --- 4 x 100m mid 50m fast --- 3 x 100m mid 50m fast, 100m 8 strokes fast/easy alternating --- 2 x 100m mid 50m fast, 200m 8 strokes fast/easy alternating --- 100m mid 50m fast, 300m 8 strokes fast/easy alternating --- 400m 8 strokes fast/easy alternating --- all 100m mid 50m fast on 1'50", all 8 strokes fast/easy alternating with 15" rest --- 6 x 50m kick/swim with fins Set 3: 3 rounds --- 2 x 100m on 1'50", descending by round --- 3 x 50m on 1'05", easy/fast, all fast, all easy --- 50m easy after 3 rounds Set 4: 2 rounds --- 3 x 100m on 2', descending --- 50m easy on 1'15" Set 5: warm down --- 300m --- each 100m = 50m easy kick + 25m scull + 25m swim
2018/6/25 Mon //distance// Set 1: --- 300y swim --- 2 x 100y pull Set 2: 2 rounds --- 2 x 50y on 1', kick/swim --- 3 x 100y swim on 1'40", descending --- 50y easy after 2 rounds Set 3: --- 200y, then 2 x 50y --- 200y, then 3 x 50y --- 200y, then 4 x 50y --- 200y, then 5 x 50y --- all 200y neg split on 3'20", all 50y distance pace on 50" --- 50y easy
2018/6/28 Thur //long course meters, sprint// Set 1: --- 200m swim Set 2: --- 8 x 50m on 1'10", 25m fast 25m easy --- 150m easy --- 8 x 50m on 1'10", 25m easy 25m fast --- 150m easy --- 8 x 50m on 1'10", build to sprint --- 150m easy --- 8 x 50m on 1'10", odd fast even easy --- 150 easy
2018/6/29 Fri //distance, taper// Set 1: --- 200y swim --- 100y pull --- 150y stroke/free by 25y Set 2: --- 4 x 75y on 1'30", from drill/drill/drill by 25y to swim/swim/swim --- 4 x 50y on 50", descending Set 3: --- 500y pull on 7'30" --- 300y fast on 4'30" (did 4'03") --- 100y easy as warm down
2018/7/10 Tue //long course meters, sprint and recovery// 200m warm up Set 1: --- 2 x 400m on 7'30" --- first one drill/swim by 50m --- second one 8 strong strokes each wall and the rest is easy Set 2: --- 8 x 50m on 1' --- des in pairs --- 100m easy Set 3: --- 5 x 100m sprint on 4' (did 1'29" to 1'32") 100m warm down
2018/7/12 Thur //LCM, kick n pull, recovery// 2 x 100m swim warm up Set 1: --- 3 x (4 x 50m) kick on 1'20" --- des by round Set 2: --- 300m pull --- 300m kick --- 300m pull --- 200m pull --- 200m kick
2018/7/13 Fri private Private lessons //Butterfly, freestyle, start// Focus: Butterfly --- no pause between full finish and arm recovery, head position, breath timing and duration Freestyle --- left arm recovery, rotation Start --- track start, head position, launch angle, upper body position
2018/7/14 Sat //long course meters// Set 1: --- 300m swim --- 4 x 50m kick with fins, 2nd 25m fast --- 100m pull Set 2: 6 rounds --- 100m pull on 1'45", strokes are 6 fast 6 easy --- 50m pull on 1', build, breathing on 5th stroke Set 3: 4 rounds --- 4 x 50m swim --- descending by round, on 45", 50", 55", 1' Set 4: --- 3 x 200m on 3'30", descending --- 4 x 150m reccovery on 2'50" Set 5: --- 8 x 50m kick on 1'20" --- odd 25m easy + 25m fast, even all fast Set 6: fins on --- 250m on 4'15" --- 200m on 3'30" --- 150m on 2'30" --- 100m on 1'45" --- 4 x 50m fast on 50" --- the last 50m in all distances are fast 200m warm down
2018/7/17 Tue //LCM, distance// 2 x 100m warm up Set 1: --- 8 x 50m --- two free on 1', two strokes on 1'05", then repeat Set 2: --- 5 x 200m on 3'20" (1 and 2), 3'25" (3) and 3'30" (4 and 5) --- 2 x 50m easy Set 3: --- 8 x 100m on 1'40" (1-4) and 1'45" (5-8) --- 100m easy
2018/7/23 Monday //distance// Set 1: --- 200y swim --- 200y pull --- 2 x 50y: 25y fast kick + 25y easy swim Set 2: 3 rounds --- 3 x 100y on 1'40", descending --- last 25y of each 100y: less than 3 breathes --- rounds 1 and 3 pull, round 2 swim Set 3: --- 175y on 2'50", 50y on 55" --- 175y on 2'50", 2 x 50y on 55" --- 175y on 2'50", 3 x 50y on 55" --- 175y on 2'50", 4 x 50y on 55" --- 175y on 2'50", 5 x 50y on 55" --- all 175y on mile pace, all 50y on 500y pace --- 25y easy as warm down
2018/7/25 Wedsday //long course meters, IM// Set 1: --- 300m swim --- 3 x 50m: 25m dolphin kick + 25m stroke in IM order --- 50m free easy Set 2: --- 3 x 200m on 3'45" --- 3 x 150m on 2'50" --- 3 x 100m on 1'55" --- 3 x 50m on 1'05" --- all last 50m are stroke (did backstroke) Set 3: --- 200m free on 3'30", then 5 x 50m stroke on 1'10" --- 200m free on 3'30", then 4 x 50m stroke on 1'10" --- 200m free on 3'30", then 3 x 50m stroke on 1'10" --- 200m free on 3'30", then 2 x 50m stroke on 1'10" --- 200m free on 3'30", then 1 x 50m stroke on 1'10" --- 200m descending in the set, did back or breast for strokes 50m easy as warm down
2018/7/27 Friday //long course meters, distance// Set 1: --- 300m swim --- 2 x 100m pull Set 2: 2 rounds --- 300m pull on 5'15", neg split --- 4 x 50m pull on 1', descending Set 3: 2 rounds, fins on --- 3 x 50m kick on 1', descending --- 150m swim on 2'20", middle 100m fast Set 4: --- 400m pull, 100m swim --- 300m pull, 2 x 100m swim --- 200m pull, 3 x 100m swim --- all on 1'45" per 100m pace, all 100m swim on 1'50" Set 5: 3 rounds --- 3 x 50m fast on 1' --- 50m easy on 1'20"
2018/7/31 Tuesday //long course meters, IM// 200m warm up Set 1: --- 12 x 25m on 40" --- all drills, 1-3 fly, 4-6 back, 7-9 breast, 10-12 free --- 100m easy pull Set 2: 2 rounds --- 4 x 200m on 4'30": 25m fly + 25m back + 25m breast + 125 free --- extra 30" rest between round 2 x 50m easy warm down
2018/8/2 Thursday //long course meters, distance// Set 1: --- 200m swim --- 100m pull Set 2: --- 8 x 50m on 1' --- odd free, even strokes (did fly, back, breast, back) Set 3: --- 8 x 100m swim, 50m easy --- 6 x 100m pull with paddles, 50m easy --- 4 x 100m pull with paddles, 50m easy --- 2 x 100m swim, 50m easy --- all 100m on 1'45", all 50m easy on 2'
2018/8/6 Monday //IM// Set 1: --- 200y swim --- 4 x 50y: 25y dolphin kick + 25y stroke in IM order --- 50y easy Set 2: --- 2 x 200y: 150y free + 50y back --- 2 x 150y: 100y free + 50y breast --- 2 x 100y: 50y free + 50y back --- 2 x 50y fly --- 50y easy Set 3: --- 4 x 50y back, then 200y free --- 3 x 50y breast, then 200y free --- 2 x 50y back, then 200y free --- 50y breast, then 200y free --- all 50y on 1', all 200y on 3'10" and descending --- 50y easy
2018/8/10 Friday //long course meters, IM// Set 1: --- 400m swim --- 4 x 50m: 25m kick + 25m swim Set 2: 4 rounds --- 2 x 25m kick, 10" rest --- 50m swim moderate, 20" rest --- 100m swim fast, 30" rest --- odd rounds stroke, even strokes free Set 3: 4 rounds --- 3 x 50m on 55", 1'05", 1'15" --- #1 and #2, 35m build + 15m easy --- #3 steady pace --- rounds 1-3 stroke, round 4 free --- 100m easy after 4 rounds Set 4: --- 10 x 50m kick, 10" rest --- first 15m and last 10m fast, easy in between Set 5: 3 rounds, fins on --- 3 x 50m free on 1', build --- 100m free on 1'45", fast 50m easy as warm down
2018/8/12 Sunday //long course meters, sprint// Set 1: --- 2 x 200m swim --- 100m kick with fins --- 4 x 50m on 1', build Set 2: 4 rounds --- 100m: 25m fast + 75m smooth --- 100m: 25m smooth + 50m fast + 25m smooth --- 100m: 75m fast + 25m smooth --- all on 1'50" --- 100m easy after 4 rounds Set 3: --- 3 x 100m fast on 2'20" --- 100m easy warm down
2018/8/13 Monday //sprint// Set 1: --- 2 x 100y swim --- 3 x 50y: 25y kick + 25y swim Set 2: 2 rounds --- 3 x 75y on 1'15", descending --- 3 x 25y on 30", 25y fast + 25y easy --- 100y cruise on 1'50" Set 3: 2 rounds --- 50y fast on 1', then 100y smooth on 2' --- 2 x 50y fast on 1', then 100y smooth on 2' --- 3 x 50y fast on 1', then 100y smooth on 2' --- round 2 with fins on 150y easy warm down
2018/8/14 Tuesday //long course meters, distance// Set 1: --- 2 x 200m swim Set 2: 4 rounds --- 300m on 5'45", breathing at least on 5th, 4th, 3rd stroke by 100m --- 200m fast on 3'45" --- 100m recovery
2018/8/24 Friday //long course meters, solo recovery// Set 1: --- 300m swim --- 2 x 100m swim pick up some pace --- 4 x 50m kick with fins Set 2: --- 400m --- 300m --- 200m --- 100m --- progressive effort --- 100m easy Set 3: --- 8 x 50m --- odd hard in IM order, even smooth free --- 15" rest for each 100m easy kick warm down
2018/8/29 Wed //long course meters, solo recovery// 200m swim 4 x 50m: odd free on 1', even back on 1'15" 400m breathe on the 3rd stroke 4 x 100m on 1'50", build 300m breathe on the 3rd stroke 3 x 100m on 1'50", descending 200m breathe on the 3rd stroke 2 x 100m on 1'50", fast 100m breathe on the 3rd stroke 100m on 1'50", smooth as warm down
2018/8/31 Fri //long course meters, solo recovery// 200m swim 2 x 100m pull 200m swim 2 x 100m kick 200m pull 200m pull with paddels 200m swim 100m kick 100m pull 100m pull with paddels 100m easy
2018/9/4 Tue //welcome back// 200y warm up 12 x 75y on 1'20": drill/swim/drill by 25y 4 x 250y: swim, kick, pull, swim 4 x 200y: swim, kick, pull, swim
2018/2/2 Fri
//Sprint//
Set 1:
--- 300y swim
--- 2 x 100y pull
Set 2: fins on
--- 8 x 25y fast fly, then 200y easy
--- 6 x 25y fast back, then 150y easy
--- 4 x 25y fast breast with dolphin kick, then 100y easy
--- 2 x 25y fast free, then 50y easy
Set 3: 2 rounds
--- 100y smooth on 2'
--- 50y fast kick on 1'30"
--- 2 x 25y fast swim with 1 breath, on 40"
--- 50y fast kick on 1'30"
--- 50y fast swim on 1'
--- 200y easy
100y warm down
1 hr, 2600y
2018/2/5 Mon
//distance//
Set 1:
--- 200y swim
--- 4 x 100y: 50y stroke in IM order + 50y easy free
Set 2: all pull
--- 4 x 50y on 1', descending
--- 4 x 50y on 55", descending
--- 4 x 50y on 50", descending
--- 100y easy
Set 3:
--- 3 x 300y on 4'30", descending
--- 3 x 200y on 3'20", descending
--- 3 x 100y on 1'45", descending
100y warn down
1 hr, 3200y
2018/2/6 Tue
//kick n pull//
Set 1:
--- 200y swim
--- 200y pull
--- 4 x 50y: kick/swim by 25y
Set 2: fins, 3 rounds
--- 3 x 50y kick descending on 55"
--- 50y overkick swim
--- round 1 choice kick, round 2 dolphin kick and round 3 flutter
Set 3:
--- 300y pull on 4'30"
--- 50y on 45"
--- 2 x 50y on 50"
--- 3 x 50y on 55"
--- 300y pull on 4'30"
--- 50y on 45"
--- 2 x 50y on 50"
--- 300y pull on 4'30"
--- 50y on 45"
--- 300y pull on 4'30"
100y warm down
1 hr, 3000y
2018/2/7 Wed
//IM//
Set 1:
--- 200y free
--- 200y reverse IM
Set 2: 2 rounds, fins on
--- 4 x 50y free on 1', odd smooth even build
--- 2 x 100y on 1'40", back then IM
Set 3:
--- 50y kick on 1'30"
--- 3 x 100y free on 1'35", descending
--- 50y kick on 1'30"
--- 3 x 100y back on 1'45", descending
--- 50y kick on 1'30"
--- 3 x 100y breast on 1'50", descending
--- 50y kick on 1'30"
--- 3 x 100y fly on 1'55", descending
100y warm down
1 hr, 2700y
2018/2/11 Sun
//LCM//
Set 1:
--- 4 x 100m swim
--- 2 x 100m pull
Set 2:
--- 3 x 200m on 3'40"
--- 4 x 50m kick on 1'30", 10 side kicks + 3 strokes
--- 5 x 100m fast on 1'55"
--- 6 x 50m kick on 1'30", 25m fast + 25m easy
--- 100m fast (did 1'27")
100m warm down
1 hr, 2400m
2018/2/12 Mon
//kick n pull//
Set 1:
--- 400y swim
--- 4 x 50y kick with fins
Set 2: all kick
--- 6 x 75y kick, middle 25y fast
--- 6 x 50y kick, odd mid 25y fast even last 15y kick fast
--- 8 x 25y kick fast
--- 5-10" rest after each
Set 3: all pull
--- 4 x 75y pull on 1'15", descending
--- 6 x 50y pull on 55", last 15y fast
Set: all swim
--- 50y, then 25y
--- 50y, then 2 x 25y
--- 50y, then 3 x 25y
--- 50y, then 2 x 25y
--- 50y, then 25y
--- all 50y smooth on 50", all 25y fast on 30"
175y warm down
1 hr, 2800y
2018/2/13 Tue
//IM//
Set 1:
--- 2 x 200y swim
--- 2 x 100y pull
Set 2: 4 rounds
--- 3 x 50y on 1': 25y stroke + 25y free
--- 100y fast IM on 1'50"
--- 50y smooth free on 1'
--- 4 x 25y fast stroke on 30"
--- 100y easy free
--- rounds in IM order
55 min, 2600y
2018/2/15 Thur
//distance//
Set 1:
--- 300y pull
--- 2 x 100y kick with fins
--- 50y easy
Set 2: fins on, 2 rounds
--- 4 x 25y fast kick on 30"
--- 50y easy free on 1'
--- round 1 dolphin kick, round 2 flutter kick
Set 3:
--- 500y pull on 7'30"
--- 100y build swim on 1'45"
--- 2 x 250y pull on 3'45"
--- 2 x 100y build swim on 1'40"
--- 4 x 125y pull on 2', descending
--- 3 x 100y build swim on 1'35"
100y warm down
1 hr, 3100y
终于用手表记录了一次。。。貌似kick都记录不下来。。。而且按表和出发以及到边的时间差都会包括进去？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2018/2/13 Tue
: //IM//
: Set 1:
: --- 2 x 200y swim
: --- 2 x 100y pull
: Set 2: 4 rounds
: --- 3 x 50y on 1': 25y stroke + 25y free
: --- 100y fast IM on 1'50"
: --- 50y smooth free on 1'
: --- 4 x 25y fast stroke on 30"
: ...................
2018/2/17 Sat
//long course meters//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
Set 2: 4 rounds
--- 3 x 100m descending
--- 2 x 50m pace
--- 100m on 2', 1'50', 1'50', and 1'45" by round
--- 50m on 1', 55", 50", 45" by round
Set 3: 3 rounds, with fins
--- 3 x 100m on 1'45", descending by round
--- 4 x 50m on 50", 1-4 descending
Set 4: all kick, 2 rounds
--- 50m easy, then 100m (75m easy + 25m fast)
--- 50m easy, then 2 x 50m (25m easy + 25m fast)
--- 50m easy, then 2 x 25m fast
--- round 1 no fins, round 2 with fins and easier
Set 5:
--- 100m on 1'45" (50m fast + 50m build)
--- 50m fast
--- 50m easy
1 hr 50 min, 4600m
2018/2/20 Tue
//sprint//
Set 1:
--- 300y swim
--- 200y pull
Set 2:
--- 4 x 50y with fins on 50"
--- 3 underwater kick + 6 sprint strokes at each wall, the rest is easy
Set 3:
--- 1 x following
----- 50y build on 50"
----- 50y sprint on 1'
----- 200y smooth pull on 3'30"
--- 2 x following
----- 2 x 50y build on 50"
----- 100y sprint on 2'
----- 150y smooth pull on 2'45"
--- 3 x following
----- 3 x 50y sprint on 50"
----- 150y fast on 2'45"
----- 100y smooth pull on 2'
55 min, 2900y
2018/2/23 Fri
//IM//
Set 1:
--- 300y swim
--- 200y kick with fins
Set 2:
--- 8 x 75y IM on 1/25", odds fly/bk/br, even bk/br/fr
--- 1/2/5/6 are swim, 3/4/7/8/ are drills
Set 3: 2 rounds of following
--- 8 x 50y on 55", 25y stroke + 25y free, strokes in IM order
--- 2 x 100y smooth free on 1'30"
--- 3 x 100y IM on 1'45", descending
200y warm down
1 hr, 3100y
2018/2/26 Mon
//sprint//
Set 1:
--- 3 x 100y swim
--- 200y kick with fins
--- 100y pull
Set 2: all pull, 3 rounds
--- 100y on 1'40", 2nd 50y breathing on the 5th stroke
--- 3 x 50y on 50", descending
--- after 3 rounds, 100y easy
Set 3: 4 rounds
--- 2 x 25y build on 30"
--- 100y on 1'40", descending by round
--- 50y fast on 1'
--- 50y easy on 1'
Set 4:
--- 3 x 25y fast kick on 30", then 50y easy on 1'
--- 2 x 25y fast kick on 30", then 50y easy on 1'
--- 1 x 25y fast kick on 30", then 50y easy on 1'
50y warm down
1 hr, 2800y
周末拜师学艺，开始纠正技术动作。
教练主要指出了我手入水的问题，根本问题在于移臂高肘做的不好，造成入水手掌或者手背拍水，结果就是失去抓水的时机和过程。同时也初步体会了滚肩带动移臂高肘和另一侧手臂推水，滚肩的结果也是体侧线条的拉伸，手臂的伸展，然后带来背部发力抱水推水。
很多体会未必到位，动作是否有进步也难说，但是今天初步按照自己的理解去尝试了一下，发现游速比目前的状态有提升，能够在70%发力的情况下，把100y稳定游到1'20"以内。希望纠正方向是正确的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2018/2/26 Mon
: //sprint//
: Set 1:
: --- 3 x 100y swim
: --- 200y kick with fins
: --- 100y pull
: Set 2: all pull, 3 rounds
: --- 100y on 1'40", 2nd 50y breathing on the 5th stroke
: --- 3 x 50y on 50", descending
: --- after 3 rounds, 100y easy
: ...................
2018/2/27 Tue
//distance//
Set 1:
--- 3 x 100y swim
--- 4 x 50y in IM order
--- 100y kick with fins
Set 2: 2 rounds
--- 300y on 5'
--- 4 x 50y descending on 50"
--- 100y easy
--- round 1 swim, round 2 pull
Set 3:
--- 100y on 1'45", then 2 x 100y on 1'40"
--- 100y on 1'45", then 2 x 100y on 1'35"
--- 100y on 1'45", then 2 x 100y on 1'30"
--- 100y on 1'45", then 2 x 100y on 1'25"
200y warm down
1 hr, 3200y
今天继续体验手入水的姿态，似乎这个技术细节的更改确实带来了速度的提升，而且划距增加了，每25yard划的次数降低1-2次，但是由于抓到了水，也带动了肩背发力，反
而游的不累，至少胳膊比之前感觉轻松了。
2018/3/1 Thur
//IM//
Set 1:
--- 300y swim
--- 2 x 100y kick with fins
--- 2 x 50y stroke drills
Set 2: 4 rounds
--- rounds 1 and 3
----- 25y fly on 30"
----- 50y back on 1'
----- 75y breast on 1'30"
--- rounds 2 and 4
----- 25y fly on 30"
----- 50y fly/back on 1'
----- 75y fly/back/breast on 1'30"
--- 200y easy pull after 4 rounds
Set 3:
--- 4 x 100y free on 1'45", descending
--- 4 x 75y switching IM on 1'20"
--- 6 x 50y free on 50", descending 1-3 and 4-6
--- 8 x 25y IM order on 30"
200y warm down
1 hr, 2800y
2018/3/3 Sat
Set 1:
--- 300y swim
--- 300y kick with fins
Set 2:
--- 7 x 50y on 1'05", less breath
--- 7 x 50y on 1', mid 25y fast
--- 7 x 50y on 55", last 15y fast
--- 7 x 50y on 50", 25y fast kick + 25y swim
--- 7 x 50y on 45", fast
--- 200y easy pull
Set 3: 3 rounds
--- 100y on 1'30"
--- 75y on 1'15"
--- 50y on 1'
--- 25y on 45"
--- last 25y fast for all
--- 100y easy
Set 4:
--- 3 x 150y pull on 2'15", then 100y on 1'30"
--- 2 x 150y pull on 2'15", then 2 x 100y on 1'25"
--- 150y pullon 2'15", then 300y fast on 4'15"
--- 4 x 50y easy on 1'
--- 4 x 50y fast kick with fins on 1'30"
200y warm down
1 hr 50 min, 5500y
小酸坚持的真好，91
游泳版如此人迹罕至 欢迎欢迎啊。。。
【 在 snowburning (snowburning) 的大作中提到: 】
: 小酸坚持的真好，�9�1
2018/3/5 Mon
//kick n pull//
Set 1:
--- 400y swim
--- 250y kick/swim by 50y
Set 2:
--- 300y kick, build/easy by 50y
--- 150y kick, left/right/back by 25y
--- 100y smooth pull
Set 3:
--- 4 x 50y on 1', descending
--- 3 x 200y pull on 3', moderate
--- 4 x 75y on 1'15", less breath/build/easy by 25y
--- 2 x 200y strong swim on 3'10"
--- 2 x 50y oon 1', kick/swim by 25y
--- 200y fast swim (did 2'45")
50y warm down
1 hr, 3050y
终于弄懂怎么用手表记录kick/drill的距离了，这样记录下来基本上和实际游的没啥大误差了。以前kick的时候因为不动手，监测不到运动，显示无距离。。。
我也算是老ID了哈，看你的记录都坚持了快十年了，不容易啊！
[在 pH5 (依然人来人往) 的大作中提到：]
:游泳版如此人迹罕至 欢迎欢迎啊。。。
怎么操作呢？我也是drill的时候没距离
[在 pH5 (依然人来人往) 的大作中提到：]
://kick n pull//
:Set 1:
:Set 2:
:Set 3:
:1 hr, 3050y
:终于弄懂怎么用手表记录kick/drill的距离了，这样记录下来基本上和实际游的没啥
大误差了。以前kick的时候因为不动手，监测不到运动，显示无距离。。。
:
:http://www.mitbbs.com/article2/Swimming/31407573_887.jpg
:http://www.mitbbs.com/article2/Swimming/31407573_54698.jpg
那是真够快的，有youtube上类似的录像可以学习的吗？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 周末拜师学艺，开始纠正技术动作。
: 教练主要指出了我手入水的问题，根本问题在于移臂高肘做的不好，造成入水手掌或者
: 手背拍水，结果就是失去抓水的时机和过程。同时也初步体会了滚肩带动移臂高肘和另
: 一侧手臂推水，滚肩的结果也是体侧线条的拉伸，手臂的伸展，然后带来背部发力抱水
: 推水。
: 很多体会未必到位，动作是否有进步也难说，但是今天初步按照自己的理解去尝试了一
: 下，发现游速比目前的状态有提升，能够在70%发力的情况下，把100y稳定游到1'20"以
: 内。希望纠正方向是正确的。
哈哈 真的是呢。。。时间都去哪儿了
【 在 snowburning (snowburning) 的大作中提到: 】
: 我也算是老ID了哈，看你的记录都坚持了快十年了，不容易啊！
: [在 pH5 (依然人来人往) 的大作中提到：]
: :游泳版如此人迹罕至 欢迎欢迎啊。。。
这里有
https://support.garmin.com/faqSearch/en-US/faq/content/
Mu1LRA03Uj4bTqiYKjENJ8
【 在 snowburning (snowburning) 的大作中提到: 】
: 怎么操作呢？我也是drill的时候没距离
: [在 pH5 (依然人来人往) 的大作中提到：]
: ://kick n pull//
: :Set 1:
: :Set 2:
: :Set 3:
: :1 hr, 3050y
: :终于弄懂怎么用手表记录kick/drill的距离了，这样记录下来基本上和实际游的没啥
: 大误差了。以前kick的时候因为不动手，监测不到运动，显示无距离。。。
: :http://www.mitbbs.com/article2/Swimming/31407573_887.jpg
: ...................
不知道这个动画能不能显示 我目前的理解转肩和这俩车轮差不多
【 在 snorkeler (浮潜中) 的大作中提到: 】
: 那是真够快的，有youtube上类似的录像可以学习的吗？
2018/3/7 Wed
//IM//
Set 1:
--- 400y reverse IM
--- 3 x 50y kick/swim by 25y, with fins
Set 2: 4 rounds
--- 3 x 50y on 1', stroke/free by 25y, stroke in IM order by round
--- 100y IM on 1'40", descending by round
Set 3: all with fins
--- 2 x 50y free/fly, then 100y IM
--- 2 x 50y free/back, then 150y IM (drop breast)
--- 2 x 50y free/breast, then 200y IM
--- 50y fly, then 100y IM
--- 50y back, then 100y IM
--- 50y breast, then 100y IM
--- all 50y on 1', all IM on 1'40" per 100y pace
--- for breaststroke, do dolphin kick with fins instead
4 x 50y easy on 1' as warm down
1 hr, 2950y
2018/3/8 Thur
//sprint//
Set 1:
--- 300y swim
--- 3 x 50y drill/swim by 25y
Set 2: 3 rounds
--- 4 x 25y on 30", working on distance per stroke
--- round 1 DSP baseline (did 14 strokes）
--- round 2 DSP-1 (did 13 strokes)
--- round 3 DSP-2 (did 12 strokes)
--- all strokes done after 2 dolphin kicks at wall, and with 2-bit kick
Set 3：3 rounds
--- 200y smooth on 3'10", 3'05", 3' by round
--- 3 x 50y on 50", 4 dolphin kicks and 3 cycles of sprint at each wall
--- 2 x 75y all out on 1'10"
--- 100y easy
50 min, 2550y
改动作之后SWOLF一直降低，从之前的32降到了今天的29。DPS 记得以前最好的时候能
做到13-14 strokes, 而且是3 dolphin kicks之后，现在可以做到12 strokes after 2 dolphin kicks， 说明改动作还是有效的。
2018/3/11 Sun
//long course meters//
Set 1:
--- 400m swim
--- 100m kick with fins
Set 2:
--- 8 x 50m on 1', build
--- 4 x 100m on 2', then extra 1' rest
--- 400m on 1-mile pace
--- 6 x 50m kick with fins on 1'20", 25m easy 25m fast
--- 3 x 100m hard on 1'45"
--- 300m easy pull as warm down
1 hr, 2600m
2018/3/12 Mon
//kick n pull//
Set 1:
--- 400y swim
--- 2 x 50y kick with fins
Set 2: all kick
--- 100y easy + 25y fast
--- 75y easy + 50y fast
--- 50y easy + 75 fast
--- 25y easy + 100y fast
--- no rest in the whole set
Set 3: all pull
--- 3 x 100y smooth, then 100y fast on 1'40"
--- 4 x 75y smooth on 1'20", then 2 x 50y fast on 1'
--- 6 x 50y smooth on 1', then 4 x 25y fast on 30"
Set 4:
--- 50y easy/build on 1', then 4 x 25y fast on 30"
--- 50y easy/build on 1', then 2 x 50y fast on 1'
--- 50uy easy/build on 1', then 100y fast on 2'
200y warm down
1 hr, 2850y
2018/3/13 Tue
//IM//
Set 1:
--- 300y swim
--- 200y pull
--- 50y kick
Set 2: 2 round, with fins
--- 50y dolphin kick on the back on 1'
--- 100y flutter kick on the back on 2'
--- 150y kick/free by 25y on 2'45"
--- 200y smooth pull after the 2 rounds
Set 3:
--- 4 x 25y in IMO
--- 50y easy
--- 3 x 100y IM descending
--- 4 x 25y easy
--- 50y back
--- 100y stroke/free by 50y, stroke in IMO
--- 4 x 25y free
--- 50y easy
--- 3 x 100y free descending
--- all 25y on 30", 50y on 1', 100y on 1'45"
200y warm down
1 hr, 2900y
2018/3/15 Thur
//distance//
Set 1:
--- 2 x 100y swim
--- 2 x 100y pull
--- 100y kick with fins
Set 2: 2 rounds, fins on
--- 4 x 25y kick with board on 30", head in water
--- 100y swim on 1'30" focusing on steady head position
Set 3:
--- 500y pull on 7'30"
--- 4 x 100y on 1'40", 75y fast + 25y easy
--- 300y distance per stroke on 4'45"
--- 4 x 50y on 50", descending
--- 200y negative split on 3'30" (did 2'39")
--- 4 x 25y on 30", 3 underwater dolphin kick
200y warm down
55 min, 2800y
2018/3/19 Mon
//IM//
Set 1:
--- 100y swim
--- 200y pull
--- 4 x 50y kick in IMO
--- 100y pull
Set 2:
--- 4 x (3 x 25y) IM drills, IMO
--- 2 x 75y IM without free
Set 3:
--- 200y pull on 3'
--- 4 x 50y kick/swim by 25y on 1', IMO
--- 50y easy
--- 200y IM on 3'20"
--- 4 x 50y on 1', fly/bk, bk/br, br/fr, fr/fly
--- 100y easy
--- 200y IM on 3'20"
--- 4 x 50y on 1', IMO
--- 200y easy
200y warm down
55 min, 2700y
2018/3/20 Tue
//sprint//
Set 1:
--- 200y swim
--- 4 x 75y drill/kick/swim by 25y in IM order
Set 2: 2 rounds
--- 4 x 25y kick on 30", odd underwater, even easy
--- 100y smooth swim on 1'30"
--- 4 x 25y kick on 30", first underwater, 2-4 easy
--- 100y smooth swim on 1'30"
--- round 1 with fins, round 2 no fins and add 5" for each distance
Set 3: 3 rounds
--- 50y fast on 1'20"
--- 75y fast on 1'25"
--- 100y fast on 1'30"
--- add a 25y between 75y and 100y in round 3
Set 4:
--- 100y easy
--- 8 x 25y on 30", odd sprint in IMO, even easy
--- 4 x 50y smooth on 55", breathe every 5th stroke
55 min, 2500y
2018/3/21 Wed
//distance//
Set 1:
--- 100y swim
--- 2 x 200y pull
Set 2:
--- 400y on 6'
--- 2 x (4 x 50y), 1-3 on 55" and 4 on 45"
--- 100y easy
--- 300y on 4'30"
--- 3 x (2 x 50y), 1-2 on 55", 3-4 on 45", 4-6 on 50"
--- 100y easy
--- 200y on 3'
---4 x 50y, 1 on 50", 2-4 on 40"
--- 100y easy
45 min, 2600y
2018/3/26 Mon
//sprint//
Set 1:
--- 250y swim
--- 100y pull
--- 50y pull
Set 2: 3 rounds
--- 100y swim on 1'40", descending by round
--- 2 x 50y build on 50"
--- 4 x 25y on 30", 2 fast 2 easy
Set 3:
--- 50y, 2 x 25y, 100y
--- 50y, 4 x 25y, 2 x 100y
--- 50y, 2 x 25y, 3 x 100y
--- 50y, 4 x 25y, 2 x 100y
--- 50y, 2 x 25y, 100y
--- all 50y smooth on 1', all 25y varied sprint on 30", all 100y fast on 1'
45"
4 x 50y easy as warm down
1 hr, 3000y
New lower SWOLF. Average SWOLF score at 28 per 25y.
2018/3/27 Tue
//distance//
Set 1:
--- 300y choice of swim
--- 200y pull
--- 4 x 25y kick IMO
Set 2: fins on
--- 75y kick + 25y swim on 1'45"
--- 50y kick + 50y swim on 1'45"
--- 25y kick + 75y swim on 1'45"
--- 4 x 50y on 1', variable sprint
Set 3:
--- 500y pull on 7'30"
--- 100y build on 1'45"
--- 400y pull on 6'30"
--- 200y negative split on 3'30"
--- 300y pull on 5'
--- 300y fast on 5'
55 min, 2900y
2018/3/29
//IM//
Set 1:
--- 200y choice of swim
--- 4 x 50y kick
Set 2:
--- 8 x 50y drill/swim by 25y on 1', 2 of each stroke in IMO
Set 3: 3 rounds
--- 4 x 25y on 30", fast breakout then easy
--- 100y smooth free
--- 3 x 50y descending on 1'
--- 50y easy
--- round 1 fly, round 2 back, round 3 breast
Set 4:
--- 3 x 100y free descending on 1'30"
--- 100y easy
--- 100y free all out ( did 1'16")
55 min, 2500y
2018/4/2 Mon
//distance//
Set 1:
--- 400y swim
--- 3 x 50y: kick/swim by 25y
Set 2:
--- 5 x (75y build on 1'10" + 25y 500 pace on 30")
--- 50y easy
--- 400y, 300y, 200y, 100y all on 1'30" per 100y pace
--- 300y, 200y, 100y all on 1'25" per 100y pace
--- 200y, 100y all on 1'20" per 100y pace
--- 100y all out
--- skipped a few laps due to leg cramping....
100y warm down
1 hr, 3000y
2018/4/3 Tue
//kick n pull//
Set 1:
--- 200y swim of choice
--- 4 x 50y kick IMO
--- 100y pull
Set 2: 3 rounds, fins on
--- 100y: 25y fast kick + 50y build swim + 25y easy kick
--- 2 x 25y swim: fast, easy
--- round 1 fly, round 2 back, round 3 free
Set 3: 3 rounds
--- 2 x 125y pull on 1'50"
--- 2 x 50y kick on 1' for round 1, 4 x 50y kick on 1' for round 2, 4 x 50y kick on 1'10" for round 3
--- 150y descending by round
2 x 50y warm down
1 hr, 2850y
2018/4/5 Thur
//sprint//
Set 1:
--- 200y swim
--- 100y pull
--- 2 x 75y, 3 underwater kick each wall
--- 100y kick
Set 2： 2 rounds, fins on
--- 2 x 25y on 30", 3 cycles fast
--- 2 x 25y on 30", fast and easy
--- 100y smooth
--- round 1 fly, round 2 free
Set 3:
--- 200y on 3'15", 25y fast 75y smooth
--- 4 x 25y fast on 30"
--- 3 x 100y pull on 1'45"
--- 2 x 150y on 2'30", 25y fast 50y smooth
--- 4 x 25y fast on 30"
--- 2 x 100y pull on 1'45"
--- 3 x 100y fast on 1'30"
--- 4 x 25y easy on 30"
--- 100y fast
2 x 100y warm down
55 min, 2850y
2018/4/6 Fri
//taper/
Set 1:
--- 300y choice of swim
--- 2 x 100y kick with fins
Set 2: 2 rounds, all pull
--- 2 x 100y on 1'30"and 1'25" for round 1 and 2
--- 200y descending by round
--- 100y easy after 2 rounds
Set 3:
--- 2 x 50y pace on 1'
--- 100y same pace
--- 50y easy
--- 2 x 50y pace on 1'
--- 200y same pace
--- 50y easy
2 x 50y warm down
45 min, 2100y
2018/4/8 Sun
//race//
200y IM: 2:41.34; 34.44/44.93/44.80/37.17
50y free: 27.77
500y free: 6:38.55
六年木有去过池子里的比赛了，这几年游的也少了不少。成绩都没有PR， 不过还可以
接受， 没有退步太多。感觉好好调整一下，训练上点强度，还有提升的空间。
2018/4/12 Thur
//distance//
Set 1:
--- 3 x 100y choice of swim
--- 200y pull
--- 50y kick with fins
Set 2: fins on
--- 100y swim breathe every 3 strokes
--- 2 x 50y fast kick
--- 50y swim breathe every 5 strokes
--- 2 x 25y fast kick
Set 3:
--- 400y pull on 6', neg split
--- 4 x 100y on 1'40", 1-3 des 4 hold
--- 2 x 200y on 3'15", #1 pull #2 neg split swim
--- 8 x 50y on 1', 1-2 smooth, 3-4 build, 5-6 smooth, 7-8 fast
--- 100y easy
Set 4:
--- 50y smooth on 1'
--- 100y on 1'30"
--- 150y on 2'
100y warm down
1hr, 2950y
2018/4/15 Sun
//long course meters//
Set 1:
--- 400m swim
--- 200m kick with fins
--- 200m pull
Set 2:
--- 8 x 50m on 1'20"
--- each 50m: 25m kick on the back + 25m 6-bit kick swim
Set 3: 4 rounds
--- 50m one arm free on 1'10"
--- 2 x 50m descending on 1'
--- 50m easy on 1'10"
--- 100m fast on 1'45" (did 1'27" to 1'31")
100m warm down
1 hr, 2500m
2018/4/19 Thur
//kick n pull//
Set 1:
--- 2 x 100y choice swim
--- 2 x 50y kick
--- 2 x 100y pull
Set 2:
--- 4 x 50y kick on 1'10"
--- 100y smooth on 1'40"
--- 3 x 100y pull on 1'30"
--- 100y smooth on 1'40"
Set 3: all pull
--- 8 x 25y variable sprint on 30"
--- 4 x 75y build on 1'10"
--- 6 x 50y on 50", 1-4 build and 5-6 hold
40 min, 2000y
2018/4/26 LCM at NJU
1 hr 40 min, 3500m
2018/4/29 LCM at NJU
1 hr 30 min, 3400m
2018/5/1 LCM at NJU
1 hr 45 min, 3800m
2018/5/10 Thur
//recovery//
Set 1:
--- 200y swim
--- 100y breast/free
--- 50y pull
Set 2: fins on
--- 10 x 25y underwater kick on 35"
Set 3:
--- 2 x 200y on 3'10"
--- 4 x 100y on 1'30"
--- 6 x 50y on 1', 5 underwater kick each wall
--- 8 x 25y on 30", odd fast even easy
--- 125y fast (did 1'34")
--- 25y easy as warm down
55 min, 2050y
2018/5/13 Sun
//LCM, recovery//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
--- 100m pull
Set 2:
--- 4 x 100m on 2'20", 25m kick + 75m build swim
--- 3 x 200m on 2', descending
--- extra 1' rest
--- 200m fast
--- 4 x 100m on 1'50"
2 x 100m easy warm down
1 hr, 2400m
2018/5/15 Tue
//sprint, recovery//
Set 1:
--- 200y swim
--- 100y drills
Set 2:
--- 9 x 75y variable sprint on 1'10"
--- 25y easy
Set 3: 2 rounds
--- 25y fast on 30"
--- 50y easy on 1'15"
--- 2 x 50y fast on 1'
--- 50y easy on 1'15"
--- 3 x 75y fast on 1'30"
--- 50y easy
--- round 1: 4 x 100y fast on 2'; round 2: 100y all out (did 1'15")
--- 50y easy
55 min, 2600y
2018/5/17 Thur
//kick n pull, recovery//
200y warm up
Set 1:
---12 x 25y kick on 35"
--- two underwater with fins, two breaststroke kick
Set 2:
--- 400y pull on 6'30", breathing 3/5/7/3 by 100
--- 4 x 100y kick on 2'30", descending
--- 400y pull on 6'30", breathing 3/5/7/3 by 100
--- 8 x 50y kick on 1'10", one fast one easy
--- 300y pull, breathing on 3/5/3 by 100
55 min, 2400y
2018/5/21 Mon
//sprint//
Set 1：
--- 5 x 100y different swim
Set 2:
--- 3 x 100y on 1'50", kick/swim by 25y
--- 3 x 100y on 1'50", kick/swim by 50y
--- 3 x 100y on 1'30", descending
Set 3
--- 2 x 75y build on 1'15"
--- 4 x 50y fast on 50"
--- 6 x 25y sprint on 30"
--- 100y easy
--- repeat, with fins on
100y easy warm down
55 min, 2700y
2018/5/22 Tue
//distance//
Set 1:
--- 150y swim
--- 100y kick
Set 2:
--- 8 x 75y on 1'15" with rotating fast 25y
Set 3:
--- 800y on 12', neg split
--- 6 x 100y on 1'40", free/stroke by 25y focusing on free
--- 400y on o6', neg split
--- 100y fast
150y easy warm down
55 min, 2900y
2018/5/25 Fri
//LCM, sprint//
Set 1:
--- 300m swim
--- 100m kick
--- 100m pull
Set 2:
--- 8 x 100m on 1'45"
Set 3: 4 rounds
--- 100m smooth
--- 25m kick + 25m swim
--- 50m variable sprint
--- 10" rest for everything
Set 4: 4 rounds
--- 4 x 50m fast, then 200m easy pull
--- 50m fast on 1', 1'10", 1'20", and 1'30" by round
1 hr 25 min, 3700m
2018/5/27 Sun
1.2-mile open water race
33'53", men's overall 8th and age group #1.
Swam with wetsuit
2018/5/29 Tue
//kick n pull//
Set 1:
--- 250y swim
--- 250y kick with fins
--- 100y pull
Set 2:
--- 3 x 100y pull on 1'30", working on distance per stroke
--- 4 x 50y kick with fins on 1'05"
--- 6 x 25y swim on 30", odd strong stroke in IM order, even smooth free
Set 3: kick set
--- 8 x 25y kick on 45", odd 10" hard kick at the wall then flip turn into
sprint kick, even easy kick
--- 2 x 50y smooth swim on 50"
--- 4 x 75y build kick on 1'45"
Set 4: pull set
--- 2 x 200y pull on o3', neg split
--- 3 x 100y pull on 1'30", working on distance per stroke
--- 2 x 75 build pull on 1'20"
55 min, 2700y
2018/5/31 Thur
//IM//
Set 1:
--- 2 x 100y free
--- 50y free
Set 2:
--- 5 x 50y free on 1', des 1-4 and fast 5
--- 5 x 100y on 1'45", fly, back, breast, free, IM
--- 2 x (5 x 50y free on 1', des 1-4 and fast 5)
--- 5 x 100y on 1'45", fly, back, breast, free, IM
--- 2 x (5 x 50y free on 1', des 1-4 and fast 5)
--- 2 x 50y free, easy and fast
55 min, 2600y
2018/6/3 Sun
//Private lesson//
Freestyle
Focus: kick, rotation, recovery, entry into water, breathe timing, breathe
position, bilateral breathing
2018/6/4 Mon
//kick n pull//
Set 1:
--- 200y swim
--- 50y kick
--- 100y non free swim
Set 2: 2 rounds
--- 200y kick/swim by 50y
--- 6 x 25y all out kick on 35"
--- 50y pull + 50y swim
--- round 1 no fins, round 2 with fins
Set 3:
--- 4 x 100y pull on 1'40"
--- 50y non free on 55"
--- 3 x 100y pull on 1'35"
--- 2 x 50y non free on 55"
--- 2 x 100y pull on 1'30"
--- 3 x 50y non free on 55"
--- 100y fast pull on 1'25"
50y warm down
55 min, 2600y
2018/6/5 Tue
//IM//
Set 1:
--- 3 x 100y swim
Set 2:
--- 16 x 25y drills on 30"
--- 1-4 odd fly even free
--- 5-8 odd back even free
--- 9-12 odd breast even free
--- 13-16 all free
Set 3:
--- 10 x 200y on 3'15"
--- each 200y = 100y IM + 100y free
--- descending 1-5, then extra 30" rest, then descending 6-10
Set 4:
--- 6 x 25y kick with fins on 30"
--- max underwater distance
55 min, 2850y
2018/6/7 Thur
//distance//
Set 1:
--- 200y swim
--- 50y kick
--- 50y pull
Set 2：
--- 6 x 150y on 2'30"
--- each 150y = free/stroke/free by 50y
Set 3：
--- 600y on 9'30"
--- 2 x 300y on 4'45"
--- 3 x 200y on 3'05", smooth, hard, easy
--- 50y sprint
--- 50y easy
55 min, 3100y
2018/6/10 Sun
//long course meters//
Set 1:
--- 400m swim
--- 100m kick with fins
--- 2 x 100m pull
Set 2: 3 rounds
--- 2 x 50m build on 1'
--- 100m build on 1'55"
--- des by round
Set 3:
--- 3 x 400m on 7'30", descending
--- 200m fast
55 min, 2700m
2018/6/11 Mon
//IM, recovery//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim
--- 75y non-fly IM, then 25y easy
Set 2: 4 rounds
--- 2 x 25y dolphin kick on the back on 40"
--- 50y worst stroke on 1' (did backstroke)
--- 100y IM
Set 3: 3 rounds
--- 2 x 25y fly, 20" rest
--- 50y easy
--- 2 x 100y IM, 20" rest, descending by round
--- 50y easy
100y warm down
1 hr, 2450y
2018/6/13 Wed
//distance//
Set 1:
--- 200y swim
--- 6 x 50y kick/swim
--- 2 x 75y descending
Set 2:
--- 3 x 100y on 1'35", last 10 yard fast
--- 3 x 100y on 1'35", last 20 yard fast
--- 3 x 100y on 1'35", last 30 yard fast
Set 3:
--- 600y pull, then 2 x 100y des on 1'40"
--- 400y pull, then 3 x 100y des on 1'40"
--- 200y pull, then 4 x 100y des on 1'40"
--- all pull on 1'35" per 100y pace
Set 4:
--- 6 x 50y swim with fins, on 50"
Set 5: 2 rounds
--- 2 x 100y moderate on 1'40"
--- 2 x 50y fast on 50"
50y warm down
1 hr 30 min, 4600y
working on breath timing for freestyle
2018/6/15 Private lessons
//Butterfly and breaststroke//
Focus:
Butterfly --- strong 2nd kick, head position, breath timing, arm recovery
Breaststroke --- fast turnover and pullout/breakout
2018/6/18 Mon
//sprint//
Set 1:
--- 200y swim
--- 100y pull
--- 4 x 50y drill or kick or stroke
Set 2: 4 rounds
--- 50y distance per stroke on 50"
--- 50y kick on 1'10"
--- 50y build on 50"
--- 75y smooth on 1'30"
Set 3: 2 rounds
--- 25y fast on 30"
--- 50y smooth on 1'
--- 75y sprint on 1'30"
--- 100y easy pull on 2'
Set 4: 2 rounds
--- 75y fast on 1'30"
--- 50y faster on 1'
--- 25y all on 30"
--- 100y easy pull on 2'
Set 5:
--- 4 x 75y on 1'20"
--- 1-3 had one 25y fast, #4 all fast
1 hr, 2700y
2018/6/20 Wed
//long course meters, kick n pull//
Set 1:
--- 300m swim
--- 4 x 50m: 25m no breath + 25m smooth
Set 2: 4 rounds, all pull
--- 3 x 50m on 1', 4 strokes fast then 8 strokes easy
--- 100m on 1'50", descending by round
Set 3: 2 rounds, all pull
--- 2 x 50m on 1'10", 6 strokes fast then 8 strokes easy
--- 2 x 100m on 1'50", steady pace
Set 4: 2 rounds
--- 50m on 1', 8 strokes fast then 8 strokes easy
--- 3 x 50m kick on 1'30", descending
Set 5: 2 rounds, all with fins
--- 200m smooth with slight build up
--- 150m: 50m smooth kick + 50m easy swim + 50m fast kick
--- 100m fast
1 hr 30 min, 3700m
2018/6/22 Fri
//sprint//
Set 1:
--- 350y swim
--- 6 x 50y: 25y kick + 25y swim
Set 2:
--- 50y, then 100y
--- 2 x 50y, then 100y
--- 3 x 50y, then 100y
--- 4 x 50y, then 100y easy
--- all 50y on 1', 25y build + 25y fast
--- all 100y on 1'30", smooth
Set 3: 3 rounds
--- 50y easy on 1'
--- 25y fast kick + 25y fast swim on 1'
--- 100y fast IM on 2'
--- 200y easy after 3 rounds
Set 3:
--- 6 x 50y on 1'15"
--- odd: 20y fast stroke in IM order + 30y easy free
--- even: fast free
150y warm down
1 hr, 2800y
2018/6/23 Sat
//long course meters//
Set 1:
--- 300m swim
--- 6 x 50m kick/swim
Set 2:
--- 4 x 100m mid 50m fast
--- 3 x 100m mid 50m fast, 100m 8 strokes fast/easy alternating
--- 2 x 100m mid 50m fast, 200m 8 strokes fast/easy alternating
--- 100m mid 50m fast, 300m 8 strokes fast/easy alternating
--- 400m 8 strokes fast/easy alternating
--- all 100m mid 50m fast on 1'50", all 8 strokes fast/easy alternating with 15" rest
--- 6 x 50m kick/swim with fins
Set 3: 3 rounds
--- 2 x 100m on 1'50", descending by round
--- 3 x 50m on 1'05", easy/fast, all fast, all easy
--- 50m easy after 3 rounds
Set 4: 2 rounds
--- 3 x 100m on 2', descending
--- 50m easy on 1'15"
Set 5: warm down
--- 300m
--- each 100m = 50m easy kick + 25m scull + 25m swim
1 hr 50 min, 5000m
2018/6/25 Mon
//distance//
Set 1:
--- 300y swim
--- 2 x 100y pull
Set 2: 2 rounds
--- 2 x 50y on 1', kick/swim
--- 3 x 100y swim on 1'40", descending
--- 50y easy after 2 rounds
Set 3:
--- 200y, then 2 x 50y
--- 200y, then 3 x 50y
--- 200y, then 4 x 50y
--- 200y, then 5 x 50y
--- all 200y neg split on 3'20", all 50y distance pace on 50"
--- 50y easy
55 min, 2900y
2018/6/28 Thur
//long course meters, sprint//
Set 1:
--- 200m swim
Set 2:
--- 8 x 50m on 1'10", 25m fast 25m easy
--- 150m easy
--- 8 x 50m on 1'10", 25m easy 25m fast
--- 150m easy
--- 8 x 50m on 1'10", build to sprint
--- 150m easy
--- 8 x 50m on 1'10", odd fast even easy
--- 150 easy
1 hr, 2400m
2018/6/29 Fri
//distance, taper//
Set 1:
--- 200y swim
--- 100y pull
--- 150y stroke/free by 25y
Set 2:
--- 4 x 75y on 1'30", from drill/drill/drill by 25y to swim/swim/swim
--- 4 x 50y on 50", descending
Set 3:
--- 500y pull on 7'30"
--- 300y fast on 4'30" (did 4'03")
--- 100y easy as warm down
35 min, 1850y
2018/7/10 Tue
//long course meters, sprint and recovery//
200m warm up
Set 1:
--- 2 x 400m on 7'30"
--- first one drill/swim by 50m
--- second one 8 strong strokes each wall and the rest is easy
Set 2:
--- 8 x 50m on 1'
--- des in pairs
--- 100m easy
Set 3:
--- 5 x 100m sprint on 4' (did 1'29" to 1'32")
100m warm down
55 min, 2100m
2018/7/12 Thur
//LCM, kick n pull, recovery//
2 x 100m swim warm up
Set 1:
--- 3 x (4 x 50m) kick on 1'20"
--- des by round
Set 2:
--- 300m pull
--- 300m kick
--- 300m pull
--- 200m pull
--- 200m kick
55 min, 2100m
2018/7/13 Fri
private Private lessons
//Butterfly, freestyle, start//
Focus:
Butterfly --- no pause between full finish and arm recovery, head position, breath timing and duration
Freestyle --- left arm recovery, rotation
Start --- track start, head position, launch angle, upper body position
2018/7/14 Sat
//long course meters//
Set 1:
--- 300m swim
--- 4 x 50m kick with fins, 2nd 25m fast
--- 100m pull
Set 2: 6 rounds
--- 100m pull on 1'45", strokes are 6 fast 6 easy
--- 50m pull on 1', build, breathing on 5th stroke
Set 3: 4 rounds
--- 4 x 50m swim
--- descending by round, on 45", 50", 55", 1'
Set 4:
--- 3 x 200m on 3'30", descending
--- 4 x 150m reccovery on 2'50"
Set 5:
--- 8 x 50m kick on 1'20"
--- odd 25m easy + 25m fast, even all fast
Set 6: fins on
--- 250m on 4'15"
--- 200m on 3'30"
--- 150m on 2'30"
--- 100m on 1'45"
--- 4 x 50m fast on 50"
--- the last 50m in all distances are fast
200m warm down
2 hr, 5000m
2018/7/17 Tue
//LCM, distance//
2 x 100m warm up
Set 1:
--- 8 x 50m
--- two free on 1', two strokes on 1'05", then repeat
Set 2:
--- 5 x 200m on 3'20" (1 and 2), 3'25" (3) and 3'30" (4 and 5)
--- 2 x 50m easy
Set 3:
--- 8 x 100m on 1'40" (1-4) and 1'45" (5-8)
--- 100m easy
55 min, 2600m
2018/7/19 Thur
fun day
bring a buddy to swimming
lots of relays
2018/7/20 Friday
private lesson: focus on start and turns
2018/7/23 Monday
//distance//
Set 1:
--- 200y swim
--- 200y pull
--- 2 x 50y: 25y fast kick + 25y easy swim
Set 2: 3 rounds
--- 3 x 100y on 1'40", descending
--- last 25y of each 100y: less than 3 breathes
--- rounds 1 and 3 pull, round 2 swim
Set 3:
--- 175y on 2'50", 50y on 55"
--- 175y on 2'50", 2 x 50y on 55"
--- 175y on 2'50", 3 x 50y on 55"
--- 175y on 2'50", 4 x 50y on 55"
--- 175y on 2'50", 5 x 50y on 55"
--- all 175y on mile pace, all 50y on 500y pace
--- 25y easy as warm down
1hr , 3050y
2018/7/25 Wedsday
//long course meters, IM//
Set 1:
--- 300m swim
--- 3 x 50m: 25m dolphin kick + 25m stroke in IM order
--- 50m free easy
Set 2:
--- 3 x 200m on 3'45"
--- 3 x 150m on 2'50"
--- 3 x 100m on 1'55"
--- 3 x 50m on 1'05"
--- all last 50m are stroke (did backstroke)
Set 3:
--- 200m free on 3'30", then 5 x 50m stroke on 1'10"
--- 200m free on 3'30", then 4 x 50m stroke on 1'10"
--- 200m free on 3'30", then 3 x 50m stroke on 1'10"
--- 200m free on 3'30", then 2 x 50m stroke on 1'10"
--- 200m free on 3'30", then 1 x 50m stroke on 1'10"
--- 200m descending in the set, did back or breast for strokes
50m easy as warm down
1hr 20min, 3800m
2018/7/27 Friday
//long course meters, distance//
Set 1:
--- 300m swim
--- 2 x 100m pull
Set 2: 2 rounds
--- 300m pull on 5'15", neg split
--- 4 x 50m pull on 1', descending
Set 3: 2 rounds, fins on
--- 3 x 50m kick on 1', descending
--- 150m swim on 2'20", middle 100m fast
Set 4:
--- 400m pull, 100m swim
--- 300m pull, 2 x 100m swim
--- 200m pull, 3 x 100m swim
--- all on 1'45" per 100m pace, all 100m swim on 1'50"
Set 5: 3 rounds
--- 3 x 50m fast on 1'
--- 50m easy on 1'20"
1hr 25min, 4200m
2018/7/31 Tuesday
//long course meters, IM//
200m warm up
Set 1:
--- 12 x 25m on 40"
--- all drills, 1-3 fly, 4-6 back, 7-9 breast, 10-12 free
--- 100m easy pull
Set 2: 2 rounds
--- 4 x 200m on 4'30": 25m fly + 25m back + 25m breast + 125 free
--- extra 30" rest between round
2 x 50m easy warm down
55 min, 2300m
2018/8/2 Thursday
//long course meters, distance//
Set 1:
--- 200m swim
--- 100m pull
Set 2:
--- 8 x 50m on 1'
--- odd free, even strokes (did fly, back, breast, back)
Set 3:
--- 8 x 100m swim, 50m easy
--- 6 x 100m pull with paddles, 50m easy
--- 4 x 100m pull with paddles, 50m easy
--- 2 x 100m swim, 50m easy
--- all 100m on 1'45", all 50m easy on 2'
1 hr, 2900m
learn freestyle
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 就是一个all purpose的gym，有一个5 laps的短池，不是专门的游泳俱乐部。
: 我想夏天游open water，也不知道除了自己每天在游泳池里瞎折腾一阵，有没有更好的
: 办法？不太好意思去上课，估计我会是里面唯一的青蛙...
2018/8/4 Saturday
//Private lesson//
Wrapped up all four strokes and filmed
2018/8/5 Sunday
2-mile open water race at rockway beach
1hr 12min
Not an easy open water swim today, took longer than I thought.
2018/8/6 Monday
//IM//
Set 1:
--- 200y swim
--- 4 x 50y: 25y dolphin kick + 25y stroke in IM order
--- 50y easy
Set 2:
--- 2 x 200y: 150y free + 50y back
--- 2 x 150y: 100y free + 50y breast
--- 2 x 100y: 50y free + 50y back
--- 2 x 50y fly
--- 50y easy
Set 3:
--- 4 x 50y back, then 200y free
--- 3 x 50y breast, then 200y free
--- 2 x 50y back, then 200y free
--- 50y breast, then 200y free
--- all 50y on 1', all 200y on 3'10" and descending
--- 50y easy
1 hr, 2850y
2018/8/9 Thursday
//long course meters, kick n pull//
200m swim warm up
Set 1:
--- 25m kick
--- 50m pull
--- 100m kick
--- 200m pull
--- 400m kick
--- 200m pull
--- 100m kick
--- 25m pull
Set 2:
--- 100m pull, then 4 x 25m kick descending
--- 200m pull, then 2 x (4 x 25m kick) descending
--- 300m pull
55 min, 2200m
2018/8/10 Friday
//long course meters, IM//
Set 1:
--- 400m swim
--- 4 x 50m: 25m kick + 25m swim
Set 2: 4 rounds
--- 2 x 25m kick, 10" rest
--- 50m swim moderate, 20" rest
--- 100m swim fast, 30" rest
--- odd rounds stroke, even strokes free
Set 3: 4 rounds
--- 3 x 50m on 55", 1'05", 1'15"
--- #1 and #2, 35m build + 15m easy
--- #3 steady pace
--- rounds 1-3 stroke, round 4 free
--- 100m easy after 4 rounds
Set 4:
--- 10 x 50m kick, 10" rest
--- first 15m and last 10m fast, easy in between
Set 5: 3 rounds, fins on
--- 3 x 50m free on 1', build
--- 100m free on 1'45", fast
50m easy as warm down
1hr 25min, 3400m
2018/8/12 Sunday
//long course meters, sprint//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
--- 4 x 50m on 1', build
Set 2: 4 rounds
--- 100m: 25m fast + 75m smooth
--- 100m: 25m smooth + 50m fast + 25m smooth
--- 100m: 75m fast + 25m smooth
--- all on 1'50"
--- 100m easy after 4 rounds
Set 3:
--- 3 x 100m fast on 2'20"
--- 100m easy warm down
55 min, 2400m
2018/8/13 Monday
//sprint//
Set 1:
--- 2 x 100y swim
--- 3 x 50y: 25y kick + 25y swim
Set 2: 2 rounds
--- 3 x 75y on 1'15", descending
--- 3 x 25y on 30", 25y fast + 25y easy
--- 100y cruise on 1'50"
Set 3: 2 rounds
--- 50y fast on 1', then 100y smooth on 2'
--- 2 x 50y fast on 1', then 100y smooth on 2'
--- 3 x 50y fast on 1', then 100y smooth on 2'
--- round 2 with fins on
150y easy warm down
55 min, 2500y
2018/8/14 Tuesday
//long course meters, distance//
Set 1:
--- 2 x 200m swim
Set 2: 4 rounds
--- 300m on 5'45", breathing at least on 5th, 4th, 3rd stroke by 100m
--- 200m fast on 3'45"
--- 100m recovery
1 hr, 2800m
2018/8/16 Thur
bring a buddy fun day
2018/8/18 Saturday
Lake George Open Water Swim 10K
Finished at 3hr 44min
2018/8/24 Friday
//long course meters, solo recovery//
Set 1:
--- 300m swim
--- 2 x 100m swim pick up some pace
--- 4 x 50m kick with fins
Set 2:
--- 400m
--- 300m
--- 200m
--- 100m
--- progressive effort
--- 100m easy
Set 3:
--- 8 x 50m
--- odd hard in IM order, even smooth free
--- 15" rest for each
100m easy kick warm down
55 min, 2300m
2018/8/27 Monday
//long course meters, solo recovery//
4 x 100m warm up
1000m swim
3 x 100m descending on 2'
2 x 100m warm down
40 min, 1900m
2018/8/29 Wed
//long course meters, solo recovery//
200m swim
4 x 50m: odd free on 1', even back on 1'15"
400m breathe on the 3rd stroke
4 x 100m on 1'50", build
300m breathe on the 3rd stroke
3 x 100m on 1'50", descending
200m breathe on the 3rd stroke
2 x 100m on 1'50", fast
100m breathe on the 3rd stroke
100m on 1'50", smooth as warm down
50 min, 2400 m
2018/8/31 Fri
//long course meters, solo recovery//
200m swim
2 x 100m pull
200m swim
2 x 100m kick
200m pull
200m pull with paddels
200m swim
100m kick
100m pull
100m pull with paddels
100m easy
45 min, 1800m
2018/9/4 Tue
//welcome back//
200y warm up
12 x 75y on 1'20": drill/swim/drill by 25y
4 x 250y: swim, kick, pull, swim
4 x 200y: swim, kick, pull, swim
55 min, 2900y